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SX70- Phase 5 workout Plan!

SX70- Phase 5 workout Plan!

SX70 final PHASE~week #9 and #10!!!

“Buffing”

Warm up w/10 min steady cardio on each workout!!!

Cardio:

2 intervals

+2- 30 min

Monday

DIET

5+-2-3-3+

Tuesday Wednesday Thursday

ADD 2 carbs…

200 cals

Friday Saturday Sunday

ADD 2 carbs…

200 cals

Week #9 Back

Shoulders

Run Intervals

Chest  Tris

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady

Walking lunges

3 sets of 30 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!
Wee#10 Back

Shoulders

Run Intervals

Chest  Tris

Intervals+

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day

Walking lunges

3 sets of 25 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!

Buffing plan- It’s GO TIME!!  Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!

3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch.  You need to do abs EVERY DAY!! Except Sunday.

Exercise
Bench Press or Chest Press
4×10, 8, 6, 10
Incline flys
3×10
Cable Flys
3×10
Tricep Extensions
3×8
Bicep curls
3×6
Plate front raises
3×8-10 slow
BACK DAY
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×10, 8, 6, 10
Seated rows
3×6
Shoulder press- machine
4×10, 8, 6, 10
Arnold’s
3×8-10 singles
Bicep Curls- concentration or pose down
3×10
Lateral with DUMP twist/ upright rows/ bent over Raises
21’s–3×7  Shoulders
Dumbell Hammer Curls- squeeze shoulder
3×6
Wide cable Lat Pull downs
2×10-12 burn out your lats
Leg day
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Smith Lunges (think butt on front leg)
3×8
Calf Raises toes straight- can pair these with lunges
4×10 toes out slighly GO HEAVY!!
Dead Lifts
3×10
Seated Calf raises
3×10-15 fauilure range (toes in)
Ball Crunches
Vacuumes!! 10- 10 seconds daily
Cats!! 5- 3 seconds each way daily

Long Cardio day-

40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best

WALKING LUNGES!!!  Post cardio and you can add in the mini challenge of doing  100/day!

DIET INFO:

20g for P’s and C’s

150 cals for Fats

150 cals for treat

Unlimited greens

You can still have all grains except for wheat, NO dairy and lots of greens.

2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE.  THURS and SUNDAY~

Supplements:

Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.

Add in Chromium daily if you have sugar cravings.

Time to get HARD CORE!!
-Michelle

Like a Kid in a Candy Store


Happy Friday!!

I was like a Kid in a Candy Store today at the gym…
To make a VERY long story short…I was a member at the gym I joined yesterday from the time my twins were 5 mo old until last year. It is a franchise who just this month opened a new gym a mile from my house and is in the process of opening a GIAGANTIC new gym in another town about 15 min. from me. So anyhow…I went back to My “old gym” today and felt HAPPY…I missed the good hard core weight training equipment SO much!! So many of my favorite pieces of equipment were still there plus more new ones I am gonna have to try…It was fun.

So I met up with DH at noon and we did my first real Chest/Tri workout in a while…Here it is:
Warm up on r-bike 6 min

Chest press mach warm up
50×15
70×15

Bench
95×10
115×10
115×7 (wimped out here)

Incline Hammer Press (one of my favorites!!!)
70×15
90×12
110×12- these felt great and I am still very strong despite not doing this machine for a year!

Dips-
15…these always bother my shoulder for some reason…it just feels like its gonna come out of the socket…so I quit them early
Tricep push downs
50×15
60×15
70×15

Tricep extensions with barbell
30×15
40x10x2

Bench dips
15

Knee ups on Roman Chair
25 reps

Walking lunges
100 in a row with 50#’s on my back

Stair mill
20 min of intervals ranging from 40 seconds to 4 min …I have missed this machine, sweat was drippin off of me!!

IT WAS GOOD TO BE BACK!!

On the personal front, thanks so much for your support for me this month…I have had some BIG challenges and am glad this month is almost in the books. I have learned a lot about myself, my GOD and my friends this month.

You all ROCK!
Love, Michelle